I love shopping.
Well – clothes shopping I thoroughly enjoy.
There’s this inherent “feeling” buying things I truly enjoy.
New shoes? YES!
New jeans? ABSOLUTELY!
You feel good about these purchases and you know that there is zero regret in buying it – most of the time.
And of course, if you don’t want it, you can always sell it on eBay or similar.
Now let me pose this question to you:
If you could buy all the foods you want and still lose fat, would that not be a great feeling?
I would venture to say, “yes – why yes it would.”
Well – I have great news: YOU CAN.
Once you set your calories and macros, all you need to do is buy the foods and eat the quantities you need to reach your calories and macros goals.
That said, I know it can be difficult to go into a grocery store and figure out, “hmmm, what am I going to eat?”
First: You’ve heard the quote, “only shop on the outside of the grocery store. All the processed stuff is in the middle.”
This is not only ignorant, it’s short-sighted and a lot of great food options sit in those isles.
Many of these foods have been fortified with vitamins and minerals and let’s keep it real, I’d rather eat a chocolate-chip granola cereal fortified with vitamins and minerals then chomp on kale.
In fact, I really don’t give a damn what another human eats.
As long as they’re getting adequate carbs (including fiber), protein, and dietary fat, the world is your oyster (unless you’re allergic or don’t like oysters) as a varied diet allows you to reach more than minimum levels of vitamins and minerals.
This post is meant to give you a pretty comprehensive list of foods you need to reach your goals.
There is only 1 supplement recommendation for a specific group of dieter: BCAA’s (branch chain amino acids)
Branched Chain Amino Acids (BCAAs) refers to three amino acids: leucine, isoleucine, and valine.
For people with low dietary protein intake, BCAA supplementation can promote muscle protein synthesis and increase muscle growth over time. Supplementation can also be used to prevent fatigue in novice athletes.
Leucine plays an important role in muscle protein synthesis, while isoleucine induces glucose uptake into cells. Further research is needed to determine valine’s role in a BCAA supplement.
Supplementing BCAAs prevents a serum decline in BCAAs, which occurs during exercise. A serum decline would normally cause a tryptophan influx into the brain, followed by serotonin production, which causes fatigue.
BCAAs are important to ingest on a daily basis, but many protein sources, such as meat and eggs, already provide BCAAs. Supplementation is unnecessary for people with a sufficiently high protein intake (1-1.5g per kg of bodyweight a day or more).
To sum this up: if you are a person weighing 130lbs (59kg) protein intake at the bare minimum would be 59-88g or more protein.
Now if you’re strength training, ideally you’d want a little more (.8g/lb [1.75kg]) but that’s more than what this post is about.
If you are a vegan or a vegetarian, getting more protein than normal may be tough. Unless, of course, you have no problem drinking 2-3 vegan protein shakes a day (which I encourage as protein powder is a “foodstuff” more than a supplement), BCAA’s will help keep you from going into catabolism (burning muscle for fuel).
That said, most of you who eat meat and fish protein, can get more than enough protein and do not need nor should spend money on BCAA’s as for you, it’s just expensive urine.
Now that we have that out the way, let’s go shopping!
First order of business – PROTEIN.
Primary protein sources can be found in the meat/dairy section as well as your local supplements store.
- Deli meats
- Chicken breast (boneless/skinless)
- Extra lean ground beef (96% ideally as it’s leaner than other beef)
- 99% lean ground turkey
- Turkey breast
- Liquid egg whites (or whites from a cracked egg)
- Beef Jerky
- Fat-Free Greek yogurt
- White fish (cod, halibut, haddock, sea bass, tilapia, swordfish)
- Salmon (although fatty so this is the caveat here)
- Canned tuna (in water)
- Fat-Free/Skin cheeses
- Whey protein/whey isolate powder (Isolates are best for people who are lactose-intolerant)
Now when it comes to steak,
Note: …The USDA defines an extra-lean cut of beef as a 3.5-ounce serving (about 100 grams) that contains fewer than 5 grams total fat, 2 grams of which are saturated fat, and 95 milligrams of cholesterol.
Source: Mens Journal
Since every cut of steak carries a bit more than 5g per 100 serving, I will list cuts up to 100g with less than 10g of fat per serving
- Sirloin tip side steak
- Top round steak
- Eye of round steak
The easiest way to keep consistent is pick 3-4 protein and measure them so they fall within 10-15g of your protein goal so when you add the carbs and fats, the protein intake increases.
Now that we’ve got our protein sources, let’s choose our favorite macro – CARBS!
These are sources that are high carb sources and many of them carry high trace protein so that would aid in hitting your protein total.
Primary carb sources are in abundance.
- Rice (all rice variations)
- Pasta (all pasta variations)
- Fruits (all fruits including dried)
- Wheat Bran
- Chips/Popcorn (be care as chips/popcorn is easy to overeat in calories because it does carry high trace fat)
- Candy (yes, candy is ok if your entire carb consumption isn’t coming from candy)
- Fiber bars (I personally have 1 Fiber One bar to start my morning)
- Potatoes (all variations)
- Beans/Legumes (a favorite of mine and great for vegas/vegetarians as they carry high trace protein)
- Vegetables (all variations)
The best thing to do is pick 3-4 you can eat daily for consistency purposes.
And finally – DIETARY FATS
One thing about dietary fats is depending on the protein and carb sources, you’ll be creeping up with your fat content, to begin with.
Filling in the rest of your fat with these options will ensure you round off your shopping list to hit your goals.
- Bacon (believe it…it’s a lot more fat than protein and has 0 carb
- Oils (all variations)
- Nuts/Nut butter (all variations. The caveat here is they carry high trace protein as well so the more of these you have, the fewer grams of a primary source you need.)
- Full-Fat mayo
- Butter (all variations [except I Can’t Believe It’s Not Butter as that’s not real butter, amirite?])
- Full-fat cheeses (Same caveat here as nuts. Full-fat cheeses carry high trace protein so the more of this you have in your meal plan, the fewer grams of a primary protein source you’ll need)
Now, this is all running a binary shopping list.
When reaching your goals, you want it like this to start as it’s much easier to manipulate the quantities you need to have a well-rounded plan.
Of course, there are sources that are a mix of high protein/high carb or high protein/high fat and don’t avoid these either.
The shopping list, as comprehensive as it is, is meant to help you start understanding what source is what so when you purchase them and put your plan together, it’s easier to visualize your meals and plan them.
So if you wanted a solid meal by picking and choosing from each other list, you might do something like:
- 125g Sirloin tip side steak (cooked)
- 130g potatoes (measured uncooked)
- 10ml avocado oil
Season that bad boy with rosemary, salt, and pepper and you have a GREAT meal and you will have gotten an adequate protein, carbs, and fat in your meal. That would be dinner, for instance, and you plan breakfast and lunch according to your goals.
So as you see, you can take this and run with it.
Shopping for your goal shouldn’t be a difficult task and I hope this simplifies it.
Now go forth, buy the food you love, and start reaching your goals!
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